Quick Maple Peanut Cookies

Servings: 20 two-inch cookies

Equipment: oven, baking sheet, nonstick cooking spray

How long does it take?

30 minutes

What's in it?

1 cup natural peanut butter
1/3 cup maple syrup (real if available)
1 cup whole-wheat pastry flour

How to make it:

Preheat oven to 375 degrees. Spray a baking sheet with nonstick cooking spray. In a large bowl, cream together the peanut butter and maple syrup. Add whole-wheat pastry flour, and blend until smooth. Drop dough by teaspoonfuls onto baking sheet. Press top of each cookie twice with a fork, making a crisscross pattern. Bake for 12 minutes.

Nutrition breakdown:

Calories: 126 (50% from fat), Protein: 4 g, Carbohydrate: 15 g, Fat: 7 g (saturated fat: 1 g), Vitamin E: 3 mg (33% of the RDA), Niacin: 2 mg (14% of the RDA)

What's in it for you?

Your body uses all sugars in the same way. Sugar, a simple carbohydrate, is quick-energy food. But natural, less-processed sweeteners like honey and real maple syrup tend to have a few more nutrients. Natural sweeteners also tend to be sweeter than table sugar, so you can use less.

Not all peanut butters are created equal. Many highly processed brands contain lots of sugar and hydrogenated fats, which, over the long term, can increase your risk for heart disease. Look for natural peanut butters without hydrogenated fat, or crush your own at a health food store.

Chef's tip:

Switching from white flour to whole-wheat is a great way to boost your fiber and nutrition. Many people feel, however, that foods baked with whole-wheat flour resemble rubber balls more than muffins or breads. To make the switch easier, try whole-wheat pastry flour, or use half white flour and half wheat flour.